Monday, 3 July 2023

Strength & Accessory:

Front Squat:

5 sets x 3 Tempo Front Squats @70% of 1RM

- Tempo = 3 second negative and 1 second standing (contraction) portion

Weighted Strict Chin Up (Supinated):

5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM

- Rest as needed between sets

Conditioning:

AMRAP 3 X 5 sets

20 Bench Press (135/95)

Max Calorie Row

- Rest 1:00 between sets